Wheat bran has more vitamins than oat bran per serving, by about double the amount. Oat bran, however, does have three times more thiamin than wheat bran. Thiamin helps cells in the body change carbs into energy.
The oats have a high glycaemic index (GI), while All Bran has a low-GI, so from both the GI and the energy content point of view All Bran may be a better choice. Dietary fibre content does contribute to the energy content of a food, but the energy content of the All Bran flakes already makes provision for this.
Wheat bran attracts water into the intestines, making stools softer and helping ease digestion (insoluble fiber). However, if you eat too much, it can increase gas production, leading to bloating and flatulence.
Psyllium is 3.4 times more effective than wheat bran for increasing stool output, making it the gold standard fiber for laxation. Only by recognizing that not all fibers are alike, can we identify the relevant properties to consider when choosing an isolated fiber for its specific proven health benefits.
A good high fiber breakfast may include whole grain bread items, cereals made from whole grains, bran or rolled oats, fruits and vegetables, wheat germ, whole wheat bread items, oatmeal, and almonds.
"Foods like All-Bran, which are high in wheat bran fibre, are particularly effective when it comes to relieving constipation and some of the associated symptoms which leave you feeling bloated and sluggish."
Take Kellogg's All Bran Original . The only difference between this and the leading brand is that the Bran Flakes are, well, flaked. The Original type are smaller, cylindrical versions of the same thing, but instead had 87% whole wheat bran. A much more wholesome choice.
BY MOUTH: For constipation: 20 to 25 grams of wheat bran per day. It appears that 40 grams per day is no more effective than 20 grams per day. For the treatment of irritable bowel syndrome (IBS): 30 grams of wheat bran per day for up to 12 weeks.
Oat bran has long been considered a true superfood. The reason for this is the high nutrient density as well as the high fibre content. But oat bran has many other health benefits.
Maintains Healthy Weight
The potential correlation between fiber and weight management indicates that fiber may help keep you feeling full and satisfied! Because wheat bran is so high in fiber, it's an excellent option for breakfast when you're looking to get fueled up for the day ahead.
Kellogg's All-Bran Complete Wheat Flakes cereal.
Ways to Include Bran in Diet:
Add wheat bran to hot or cold cereals, smoothies, casseroles. Replace some of the flour with wheat bran when baking muffins, waffles, dinner rolls, etc.
Chia seeds, blackberries, kidney beans and lentils top the list of foods high in fiber. Learn how this carbohydrate keeps your digestive system moving smoothly and lowers your risk of some cancers.
Rolled oats - oat groats, without the bran, that passed through a steam roller and flattened into flakes. Moisture is then removed so they are stable to be stored on the shelf. Quick or instant - oat groats that are steamed for a prolonged period and rolled into thinner pieces.
However, oat bran is a different ingredient entirely. When you eat rolled oats, you consume the entire oat groat in flattened form. Oat bran, however, is made up of only the outer shell of the oat groat seed. So, although oat bran comes from the same process as oats, they're two entirely different ingredients.
A single oat grain is composed of several parts, including an outer inedible hull, a thinner inside layer called bran and a soft endosperm composed mostly of starches. During the processing of rolled oats, most of the bran is removed and processed separately.